Ashwagandha and GABA: Relieving Stress and Enhancing Focus

Amid the hustle and bustle of modern life, finding peace and enhancing mental acuity can sometimes feel like a Herculean task. Enter gamma-aminobutyric acid (GABA) and Ashwagandha (Withania somnifera) — nature’s duo dedicated to the cause of mental equilibrium and cognitive fortitude.

GABA, the natural brain brake, helps tone down neural activity, offering a pocket of serenity among ruminations and worries. Ashwagandha is a gift from Ayurveda that acts as a protective shield against stress and, at the same time, empowers the mind and body with its strength as an adaptogen.

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We dug deep in this search on how these two natural powerhouses get along to support a mental state of clarity and relaxation and added a few words about another powerhouse, L-theanine, too.

GABA: Your Brain’s Break

GABA stands at the forefront of our body’s natural response to stress and anxiety, acting as the primary inhibitory neurotransmitter in the brain. Its role is akin to a neurological dimmer switch, modulating the endless neural chatter and providing a much-needed sense of calm. GABA’s effectiveness lies in its ability to decrease the likelihood of nerve cells firing excessively, thereby mitigating feelings of anxiety and promoting relaxation.

Despite its critical role in maintaining mental equilibrium, the bioavailability of GABA through supplementation and its ability to traverse the blood-brain barrier when ingested remains a subject of ongoing scientific exploration and it is unlikely that taking GABA supplements directly increases GABA levels unless there is a leaky blood-brain barrier, but there are many other ways to increase it indirectly [1].

You can read more about GABA in our in-depth guide here, or if you’re already familiar with it and are looking for a GABA boost, you can check out ways to naturally increase it here.

Ashwagandha: Ancient Stress-Buster

Ashwagandha, often dubbed Indian ginseng, has been a cornerstone of Ayurvedic medicine for millennia, celebrated for its adaptogenic properties that bolster the body’s resilience to stress. Unlike synthetic stress relievers that offer a temporary fix, Ashwagandha addresses the root cause of stress by modulating the body’s reaction to it, making the internal environment less susceptible to the harmful effects of chronic stressors.

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Clinical investigations into Ashwagandha’s effects have illuminated its capacity to reduce stress and anxiety, enhancing overall health significantly. It achieves these outcomes by acting on the neuroendocrine system, effectively dialing down the cortisol response and fostering a sense of balance. Ashwagandha works on the GABA system as well, enhancing GABA tone. Ashwagandha has also been shown to improve cognitive function and physical performance, making it a potential ally in improving mental and physical health [2-4].

Ashwagandha’s Neuroprotective Mechanisms

Delving deeper into Ashwagandha’s impact, its neuroprotective mechanisms play a critical role in its synergistic effects with GABA. Studies have demonstrated that Ashwagandha modulates the GABAergic system and offers antioxidant and anti-inflammatory benefits, guarding neural cells from exposure to oxidative stress and inflammation — two of the most significant determinants in cognitive decline and neurological disorders [5].

These findings underscore the multifaceted benefits of Ashwagandha in mental health and cognitive enhancement, particularly when considered alongside GABA’s calming influence. Together, they represent a natural, synergistic approach to supporting brain health, offering promising implications for the development of integrative treatments for stress, anxiety, and cognitive impairments.

Ashwagandha and L-theanine: An Often Overlooked Synergy

L-theanine is an amino acid known for its calming and relaxing effects that modulate the GABA system. Based on the similar health benefits that L-theanine and Aswagandha have shown while studied clinically, a combination of the two may have synergistic benefits; L-theanine acts quickly while Ashwagandha takes time to take effect. Together this creates a bridge effect where daily doses of L-theanine bridge the longer-term benefits of Ashwagandha. On a mechanistic level, L-theanine increases GABA levels as Ashwagandha does the same, resulting in a multiplier effect [6].

GABA and Ashwagandha Benefits: Nature’s Synergetic Duo

That GABA and Ashwagandha should couple in the space of mental health and cognitive function is no simple coincidence but rather proof of the great complexity with which nature has seen fit to nurture the human mind and body. This section delves into how these two naturally occurring compounds work together to amplify each other’s benefits, providing a holistic solution for coping with stress, anxiety, and even cognitive difficulties.

Amplifying Feelings of Calm

GABA’s role as a neurotransmitter is pivotal in inducing calm and reducing anxiety by inhibiting excessive neural activity. However, the body’s ability to utilize exogenous sources of GABA efficiently is still under scrutiny as described above. This is where Ashwagandha steps in, offering a complimentary pathway to support GABA’s function. This is also where Tro Calm and Tro Zzz step in as modulators of the GABA system.

Ashwagandha’s bioactive compounds, including withanolides, are believed to mimic GABA’s action or increase the body’s production of GABA, potentially enhancing GABA’s calming and anxiolytic effects [7,8].

Enhancing Cognitive Function and Resilience

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Like Tro Calm, Ashwagandha improves resilience against stress and calms the nervous system by enhancing the GABA system, thus improving cognitive performance under stress and potentially enhancing focus, memory, and learning capacity.

The impact of Ashwagandha combined with other GABAergic compounds (such as those found in Troscriptions’ GABAamic Duo), may be an effective strategy for enhancing mental clarity, stress resilience, and overall brain function.

Can GABA or GABAergic compounds and Ashwagandha be taken together?

Ashwagandha’s ability to mimic and enhance GABAergic activity, as demonstrated in several studies, suggests that it can increase the availability and efficacy of GABA within the brain, thereby potentiating its calming effects. This is further supported by Ashwagandha’s impact on enhancing GABA receptor expression and function, promoting neurogenesis, and offering neuroprotective benefits through its antioxidant and anti-inflammatory properties.

These actions not only complement GABA’s immediate effects but also contribute to the long-term resilience of neural systems against stress and degeneration [9,10]. However, when combining Ashwagandha with GABAergic compounds, the key is to go slow with the dosing as they are all modulating the same system.

Clinical and Therapeutic Implications

Whether it’s Ashwagandha extract, capsules, or gummies — the combined effects of GABA and GABAergic compounds and Ashwagandha have significant implications for developing natural, effective treatments for stress, anxiety, cognitive impairments, and potentially even neurodegenerative diseases. Their synergistic action provides a holistic approach that addresses the symptoms and underlying causes of these conditions, offering a promising alternative or complement to conventional pharmacological treatments.

For practitioners and individuals seeking integrative strategies for mental health and cognitive enhancement, incorporating GABA and GABAergic compounds plus Ashwagandha into wellness routines could offer a balanced, effective way to enhance mental wellness, stress resilience, and cognitive function. This approach aligns with a growing recognition of the importance of natural, holistic interventions in healthcare, emphasizing the need for further research to optimize dosing, formulations, and delivery methods to maximize their therapeutic potential [11,12].

Moving Forward: A Call for Comprehensive Research

While existing research provides valuable insights into the benefits and mechanisms of GABA and Ashwagandha, there remains a pressing need for comprehensive, high-quality clinical trials to fully understand their synergistic effects, optimal therapeutic dosages, and long-term safety profiles. Future studies should aim to elucidate the specific pathways through which Ashwagandha enhances GABAergic activity, explore the potential for personalized medicine approaches based on individual stress responses and neurochemical profiles, and investigate the efficacy of these compounds in treating specific mental health disorders.

In conclusion, the synergy between GABA and Ashwagandha embodies the potential of combining ancient botanical knowledge with modern neurobiology to forge new paths in mental health treatment and cognitive care. By embracing an integrative perspective that values the complexity of human biology and the nuanced interactions between natural compounds and neural systems, we can advance toward more holistic, effective strategies for enhancing mental health in an increasingly stressful world.

References

1. Boonstra, E., Kleijn, R., Colzato, L., Alkemade, A., Forstmann, B., & Nieuwenhuis, S. (2015). Neurotransmitters as food supplements: the effects of GABA on brain and behavior. Frontiers in Psychology, 6. https://doi.org/10.3389/fpsyg.2015.01520.
2. Lopresti, A., Smith, S., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine, 98. https://doi.org/10.1097/MD.0000000000017186.
3. Wadhwa, R., Konar, A., & Kaul, S. (2016). Nootropic potential of Ashwagandha leaves: Beyond traditional root extracts. Neurochemistry International, 95, 109-118. https://doi.org/10.1016/j.neuint.2015.09.001.
4. Choudhary, B., Shetty, A., & Langade, D. (2015). Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu, 36, 63 – 68. https://doi.org/10.4103/0974-8520.169002.
5. Yin, H., Cho, D., Park, S., & Han, S. (2013). GABA-mimetic actions of Withania somnifera on substantia gelatinosa neurons of the trigeminal subnucleus caudalis in mice. The American journal of Chinese medicine, 41 5, 1043-51. https://doi.org/10.1142/S0192415X13500705.
6. Nutriscience Innovations. Scientific Assessment of the Synergistic Effects of L-Theanine and Ashwagandha. NutriScience. https://nutriscienceusa.com/insight/scientific-assessment-of-the-synergistic-effects-of-l-theanine-and-ashwagandha. Published June 21, 2021. Accessed March 22, 2024.
7. Park, C., Hong, K., Suh, H., & Ahn, Y. (2023). Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. Journal of Food and Drug Analysis, 31, 278 – 288. https://doi.org/10.38212/2224-6614.3456.
8. Murthy, S., Fathima, S., & Mote, R. (2022). Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro – In Vivo Experimental Models. Preventive Nutrition and Food Science, 27, 108 – 120. https://doi.org/10.3746/pnf.2022.27.1.108.
9. Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research: PTR, 32(1), 3-18. https://doi.org/10.1002/ptr.5940
10. Baker, C., Kirby, J., O’Connor, J., Lindsay, K., Hutchins, A., & Harris, M. (2022). The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial. Journal of medicinal food. https://doi.org/10.1089/jmf.2022.0042.
11. Lopresti, A., & Smith, S. (2021). Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine, 28, 100434. https://doi.org/10.1016/J.HERMED.2021.100434.
12. Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab-Bidar, S., Rezvani, H., & Djafarian, K. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials. Phytotherapy Research, 36, 4115 – 4124. https://doi.org/10.1002/ptr.7598.

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